A.
Every 3 minutes, for 12 minutes (4 sets) of:
Romanian (large clean grip) Deadlift x 12 reps @ 40-50% of 1-RM
Stand with the bar as fast as you can. Lower the bar to a dead-stop and repeat for all reps.
B.
RX
Five rounds for time:
40 Double Unders
12 Hang Power Cleans (40/25 Kg)
12 Alternating Reverse Lunges (40/25 Kg)
Scaled
Five rounds for time:
40 Double Unders
12 Hang Power Cleans (30/20 Kg)
12 Alternating Reverse Lunges (30/20 Kg)
Basic
Five rounds for time:
40 Single Unders
12 Hang Power Cleans (Empty)
12 Alternating Reverse Lunges (Empty)
